SKILL
ROPE CLIMB REVIEW
EMOM 10
O- 1-2 ROPE CLIMBS
E- 12 V-UPS
RX+ OPTION; LEGLESS AND GHD
SCALED; 2-3 ROPE GET UPS OR SLED PULL AND STRAIGHT LEG SIT UP
CONDITIONING
ROWING INTERVALS
5X 300M ROW
1:1 REST
EFFORTS SHOULD BE CONSISTENT ACROSS THE BOARD
85-90% INTENSITY
FINAL ROW SHOULD BE 100%
